There Are 5 Noise “Colors” for Sleep — Find Out Which One Is Best for You

You may have heard of white noise and might assume it’s the best noise for sleep. But did you know there’s a whole range of “colored noises” that can help you drift off to sleep each night? From gray to pink to brown noise, becoming familiar with these soundscapes could make a world of difference in your nighttime routine and quality of sleep.

To help determine which noise color works best for you, I asked Dr. Jade Wu, PhD, DBSM, a sleep psychologist and sleep adviser at Mattress Firm, and Hoda Jaludi, a design psychology expert and award-winning interior blogger, to share their insights on the best noise for sleep, depending on your own sleeping style.

Check out their findings below to find out the differences between all the different types of color noise and discover which one is ideal for you.

There are so many benefits to using sound therapy for better sleep, from feeling more rested to boosting work performance the next day — but their positive effects go even further. “One way in which sleep noises could be helpful is by masking environmental noise (e.g., a dog barking outside, a door creaking) that would otherwise interrupt sleep,” Wu says.

Playing different types of noise as you try to fall asleep can also help calm brain activity. In a 2011 study published in the Journal of Theoretical Biology, researchers found that participants who listened to pink noise experienced longer periods of stable, deep sleep.

Best for: People who have insomnia; toddlers, or fussy sleepers; people with ADHD

Odds are, you’ve familiar with white noise — whether it’s because you’ve used a white noise machine or you’ve noticed the static noise from your television and wondered what the sound was. According to WebMD, “white noise uses a mix of sound frequencies to create static-like sound,” which can be intense, but it can also help you fall asleep. 

Because white noise blocks out preexisting noise disturbances, it’s a common solution for people who have insomnia. “When I’m sleeping, I usually go for white noise, like the static from a TV or the sound of a fan,” Jaludi says. Another great way to incorporate the noise into your nighttime routine is by using a white noise machine. The LectroFan EVO white noise machine is a favorite among Apartment Therapy editors. Its excellent sound quality and ability to effectively block out noise is a recipe for a peaceful night’s sleep — all in a compact package.

Best for: Light sleepers; people who wake up with low energy

While white noise features an equal intensity of all sound frequencies, pink noise “uses a consistent frequency, or pitch, to create a more even, flat sound, like a steady rain, wind rustling through trees, or waves on a beach,” according to WebMD. This gentler noise can help light sleepers — a 2017 study by the Center for Circadian and Sleep Medicine showed that pink noise can help people spend more time in deep sleep, leading to more energy upon waking.

If you’re looking to choose the right color noise for sleep, “pink and brown noise tend to be most effective,” Wu says. But is brown or pink noise better? The best way to find out is by listening to each around bedtime on different nights and make note of which helps you feel most relaxed in the evening or rested in the morning. 

There are plenty of ways to work pink noise into your nighttime routine. “With my audience, I always recommend pink noise as the best noise for sleep because it offers a type of relaxation that’s hard to replicate on your own,” Jaludi says. “Whether it’s through spending time in nature or watching nature videos on YouTube, it can still make a noticeable difference, even when you can’t experience it in real life.”

Pink noise is also one of the fastest-growing colored noises online — the term has amassed 35.3 million views on TikTok.

Best for: People who live in loud areas; people struggling to quiet their thoughts at night

Named after a 19th-century botanist and not the color (!), brown noise emits higher energy at lower frequencies (think: strong winds and low thunder). Brown noise can help induce sleep and relaxation, making it a great option if you struggle to fall asleep in noisy environments or drown out your own thoughts. 

According to The New York Times, brown noise sounds like “wind, or heavy rain, or the steady hum of an airline jet. So if you want to try incorporating it naturally into your home, you can open your windows on a particularly rainy night and let the rushing water lull you to sleep. Though you can absolutely use this kind of sound therapy for better sleep, brown noise is also great to add into other routines at home. Try turning on a brown noise video or playlist while you journal, work on an art project, study, get into the zone at work, or one of these other ways to use brown noise at home. 

Best for: People kept awake by stress

Green noise is actually a variation of white noise, and when you listen, you’ll notice it’s filled with sounds that resemble ocean waves, wind, or waterfalls. Because its frequency isn’t super high, it’s the best noise if you like to listen to gentle ambient sounds, according to Sleepopolis. Its connection to nature sounds also makes it ideal if you’re looking for a way to relax at the end of the day.

“Nature sounds can be found in many meditation apps, on YouTube, and in plenty of other formats,” Wu says. Try listening to it while winding down for the day to reduce stress through soothing, natural soundscapes.

Best for: People struggling to focus; people who have a hard time staying or falling asleep

Think of gray noise as a more balanced take on white noise — a version that “is calibrated so your ears hear all frequencies at the same volume,” according to The New York Times. Listen to a gray noise example like this, and it may sound like wind blowing or steady rainfall. Gray noise’s ability to create a more even soundscape can also benefit you if you’re sensitive to sharp or fluctuating noises, offering a soothing, steady environment that can help you sleep.

When using gray noise or other sound therapy for better sleep, “Put it on at bedtime and leave it on throughout the night, or engage in meditation while listening,” Wu suggests. 

While there are many different types of color noise that can help with sleep, choosing the right one for you is what matters the most. There’s no right or wrong way to approach it — what’s most important is identifying your specific needs. 

To figure out which is the best noise for sleep for you, do a scan of what you’re looking for: If you’re feeling stressed, green noise may be the most effective; if you’re aiming for deep, restorative sleep, pink noise could be the better option. The best approach is to experiment with different types of color noise over a set period of time — such as a week or a month — and pay attention to how your body responds. 

Once you’ve identified the best noise for sleep, consider how to incorporate it into your nightly routine. It’s all a process and the ultimate goal is simple: more restful sleep.